Warm Up And Cool Down Flashcards
What is the first stage of a warm up?
Cardiovascular exercise phase: used to gradually increase heart rate towards the working heart rate. This can be done by walking, jogging or using an exercise bike. This usually takes around 10-15 minutes. However international athletes may take much longer and also prepare psychologically to prepare for the competitive situation.
What is stage 2 of a warm up?
Static stretching: when the muscle is held in a stationary position for 30 seconds or more.
Static stretching while not moving and can be active or passive
Active static: involves the performer working on one joint, pushing it beyond its point of resistance, and lengthening the muscles and connective tissue surrounding it.
Passive static: is when a stretch occurs with the help of an external source, such as a partner, another part of the body or gravity or a wall.
What is another part of the 2nd stage if a warm up?
Ballistic stretching: performing a stretch when swinging or bouncing movements to push a body.
Involves performing a stretch with the swinging or bouncing movements, to push a body part even further. Only should be done by extremely flexible athletes, for example, dancers and gymnasts.
What is stage 3 of a warm up?
Final phase is too practice sports specific skills.
-Sprint starts for a runner
-practice throws for discus and other events
-catching crosses and shots for goalkeeper
Physiological effects of a warm up?
-reduces the possibility of injury by increasing the elasticity of muscle tissue
-the release of adrenaline will increase heart rate and dilate capillaries, more oxygen to muscles.
-more temperature in muscles enables oxygen to dissociate more easily from haemoglobin and second, allows for an increase in enzyme activity making energy rapidly available through better chemical reactions.
-an increase in the speed of nerve impulse conduction allows us to be more alert, improving reaction time.
-it allows efficient movement of joints through an increased production of synovial fluid.
-it allows for rehearsal of movement, so the performer is practising the same skills they use in their activity.
-it facilitates mental rehearsal, stress or anxiety reduction and psychological preparation.
-it supplies an adequate blood flow to the heart to increase its efficiency.
What is a cool down phase?
Consist of light exercise to keep the heart rate elevated. Keeps blood flow high and allows oxygen to be flushed through the muscles, removing and oxidising any lactic acid that remains.
Too much lactic acid causes your performance to deteriorate. Performing light exercise also allows the skeletal pump to keep working, which maintains venous return and prevents blood pooling in the veins. Blood pooling can lead to dizziness and occasionally loss of consciousness.
Usually followed by some
What is delayed onset muscle soreness?
A cool down can limit the effect of DOMS, which is characterised by tender and painful muscles, often experiences 24-48 hours following heavy exercise. This muscle soreness may occur from the structural damage to muscle fibres and connective tissue surrounding the fibres. DOMS usually occurs following excessive eccentric contractions when muscle fibres are put under a lot of strain. This type of muscular contraction occurs mostly in weight training.
What is a cool down and what are the physiological benefits of it?
Takes place at the end of exercise consists of some of light exercises to help heart rate elevated.
Benefits:
-keeps skeletal muscle pump working
-it maintains venous return
-it prevents blood pooling in the veins
-limits the effects of DOMS
-removes lactic acid
-reduces heart rate and body temperature
